International No Diet Day, All Month!

Categories: Uncategorized

By: Shreya Munge, KSC Dietetic Intern 2018-2019

It is no surprise that dieting has become a prevalent part of our society. It seems almost impossible to scroll through social media, walk past a drugstore, or come across a magazine without some form of diet advertisement. Although it may seem normal to associate health with what, for most, would be considered an unrealistic body ideal, thankfully you can engage in healthy lifestyle behaviors without falling into that trap! May 6th marked International No Diet Day- a day meant to celebrate efforts to steer away from unhealthful dieting and instead, focus on developing a healthy relationship with food, irrespective of your body size.

Adopting body kindness is something that everyone could benefit from. This would include being loving and kind to your body, taking care of it, and appreciating all that it does for you. Your body knows what you need more than a diet plan found on the internet. This does not mean that wanting to make lifestyle changes to improve your health is not supportive of body kindness. It is quite the opposite, really! Instead, focus on enjoying the journey of change rather than worrying about the end goal. Speaking with a Registered Dietitian can be helpful in making dietary and lifestyle changes in a healthful and sustainable manner.

So how can we all celebrate International No Diet Day for the rest of month?

-Clearing your social media following: if there are pages that you follow that make you feel shameful, guilty, or inadequate, it is time to unfollow them; stick to pages that are motivational, inspirational and positive
-Cook your favorite recipe and enjoy it with your loved ones
-Avoid fixating on numbers on the scale; instead focus on how foods and exercise make you feel
-Plan an enjoyable activity like a day at the park or a morning hike
-Be aware that fad diets are harmful and if they sound too good to be true, they probably are!

Here is a recipe you could make this May to enjoy the spring harvest of the month: Mixed Greens

Green Power Salad Bowl:

Serves: 2


1 bag mixed greens
1/3 cup shredded carrots
1 avocado, diced
1 cup cherry tomatoes
1 cup black beans, drained and rinsed
1 teaspoon olive oil
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder
1 chicken breast

Cilantro Vinaigrette:
1 bunch of fresh cilantro
½ cup olive oil
2 tablespoons white vinegar
1 clove garlic
1 teaspoon salt


1. Prep the chicken: Cut the chicken into thin long strips and cook on a pan with olive oil, salt, black pepper, and garlic powder, until fully done.

2. Toss the remaining salad ingredients together in a large bowl

3. Prepare the vinaigrette- add all the ingredients to a blender and blend until smooth. Add water if you need more volume to make it run smoothly. Season to taste!

4. Add 2 tablespoons of vinaigrette to the salad and enjoy!

You can replace chicken with tofu or your choice of protein
Vinaigrette can be stored in an air tight container in the refrigerator for future use
Swap out the cilantro vinaigrette for a dressing of your choice, if you wish